5 Science-Backed Tips to Lose Body Fat This Summer with Your Coach

Summer is just around the corner, and if you’re looking to shed body fat and feel your best, you’re in the right place. As a coach who works with clients both in the gym and online, I’ve seen firsthand how the right strategies can transform your body, boost your health, and help you thrive. Forget the fad diets and quick fixes—here are five proven, science-based tips to lose body fat this summer while working with me to reach your goals. Let’s dive into the why and how behind each one.

1. Fuel Your Body with a Carnivore Diet to Lose Body Fat

If you want to strip away body fat, what you eat matters—and a meat-based, carnivore-style diet could be your secret weapon. This approach focuses on high-quality animal proteins and fats, cutting out carbs and plant-based foods that can spike insulin and store fat. Science shows that a low-carb, high-fat diet increases fat oxidation—your body’s ability to burn stored fat for fuel. Studies, like those published in The Journal of Clinical Endocrinology & Metabolism, demonstrate that reducing insulin levels through carb restriction helps mobilize fat from adipose tissue.

With me as your coach, we’ll tailor this to your needs—whether you’re grilling steaks at home or prepping meals for the week. You’ll feel satiated, energized, and ready to shed fat while preserving muscle. It’s not just about weight loss; it’s about thriving with optimal nutrient density from ribeyes, eggs, and butter.

Takeaway Tip: 

Start with fatty cuts of meat and eliminate sugar and carbs. Let’s work together to make this sustainable and delicious.

2. Get Natural Sun Exposure to Boost Fat Loss

Sunlight isn’t just for a summer tan—it’s a powerful tool to lose body fat. When your skin absorbs UVB rays, it produces vitamin D, which research in The American Journal of Clinical Nutrition links to improved fat metabolism and reduced fat storage. Plus, sunlight regulates your circadian rhythm, balancing hormones like melatonin and cortisol that impact fat loss.

Training with me outdoors or scheduling online check-ins to track your sun exposure can amplify this effect. More vitamin D means better insulin sensitivity, less inflammation, and a body primed to burn fat. It’s free, it’s natural, and it makes you feel alive.

Takeaway Tip: 

Aim for 15-30 minutes of midday sun daily (depending on skin type), and let’s optimize your routine together.

3. Lift Weights or Do Physical Work to Build Muscle and Lose Body Fat

Muscle is your metabolic engine. Lifting weights or engaging in physical work—like carrying heavy loads or digging in the yard—builds lean mass, which ramps up your resting metabolic rate. According to The Journal of Applied Physiology, every pound of muscle burns more calories at rest than fat does, accelerating fat loss over time. Resistance training also triggers growth hormone and testosterone release, both of which shred fat while sculpting your physique.

Whether you’re in the gym with me crushing deadlifts or following my online programs with bodyweight moves, we’ll focus on progressive overload to keep the gains coming. It’s not just about looking good—it’s about feeling strong and capable.

Takeaway Tip: 

Start with compound lifts like squats or push-ups 3x a week. I’ll guide you to maximize results.

4. Prioritize Quality Sleep to Lose Body Fat Effortlessly

Sleep is non-negotiable if you want to lose body fat. Poor sleep disrupts hormones like ghrelin and leptin, which control hunger, leading to overeating and fat gain. A study in Annals of Internal Medicine found that sleep-deprived people lost less fat and more muscle on a diet compared to those getting 7-9 hours. Deep, restorative sleep also lowers cortisol, the stress hormone that clings to belly fat.

As your coach, I’ll help you craft a sleep routine—whether it’s winding down after a gym session or tweaking your schedule via online consults. Better sleep means a sharper mind, fewer cravings, and a body that thrives.

Takeaway Tip: 

Set a consistent bedtime and avoid screens an hour before sleep. Let’s troubleshoot what’s holding you back.

5. Embrace a Stress-Free Lifestyle with Friends and Family to Lose Body Fat

Chronic stress is a fat-loss killer. Elevated cortisol from a hectic life signals your body to store fat, especially around your midsection. Research in Psychoneuroendocrinology shows that lowering stress through social connection and relaxation improves metabolic health and fat-burning efficiency. Time with loved ones boosts oxytocin, a hormone that counters stress and promotes well-being.

With my coaching, we’ll build a plan that balances training with downtime—whether it’s in-person gym vibes or online accountability to keep stress in check. A happy, connected life isn’t just good for the soul; it’s how you thrive physically.

Takeaway Tip: 

Schedule regular hangouts with friends or family. I’ll help you fit this into your fat-loss journey.

Work with Me to Lose Body Fat This Summer

Ready to lose body fat and step into summer feeling unstoppable? Whether you’re lifting with me at the gym or crushing it with my online coaching, these five tips—backed by science—will get you there. From a carnivore diet that melts fat to a stress-free lifestyle that keeps you sane, I’ll be your guide every step of the way. Let’s make this your healthiest, leanest summer yet—reach out today to start!